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Bone Broth: Benefits & Recipe

Bone Broth: Benefits and Recipe

By Nutrition, Recipes
In the last few years, bone broth has become very popular.  There are also many different products that have come out using bone broth.  The preparation of bone broth is what makes it a superfood.  Bone broth’s real benefits come from simmering the bones for up to 72 hours which allows the marrow to be cooked down and the minerals to be released.

Benefits of Bone Broth

1.  Joint Health

Bones actually give the body 50% of its protein.  The collagen from the bones, tendons, and ligaments are broken down in the cooking process and turn into gelatin which is actually a protein.  Gelatin contains several amino acids that help rebuild our connective tissue, especially our tendons and ligaments.  This is why people that have arthritis start feeling less pain once they boost their intake of bone broth because as we maintain the connective tissue in our body we reduce the risk of aching joints.

Glycosaminoglycans (GAGs) best known as glucosamine is a family carbohydrate found in bone broth, which thousands of people take every day as a joint health supplement.  A recent study showed that chicken collagen dramatically improved the symptoms with rheumatoid arthritis.

The minerals such as calcium, magnesium, phosphorus, and potassium are crucial to help strengthen our bones and reduce osteoporosis.

2.  Gut Health

Glycine, an amino acid in bone broth helps to reduce symptoms of acid reflux.  Contrary to what you might think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult.  Glutamine, another amino acid found in bone broth, is a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and can set off a number of autoimmune issues.

3.  Immune Health

The marrow in bone broth is extremely rich in nutrients.  It helps immune function, especially for colds and flu. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb.

Ingredients

2 pounds bones

1 gallon water

1 small piece peeled ginger

1 onion

2 large carrots (if from an organic source, you can rough chop and dont need to peel)

2 celery stalks, rough chopped

salt, pepper, and spices to taste

How to Make Bone Broth

The best bones to choose for making bone broth are the ones with the most marrow.  Depending on the bones, I recommend simmering the broth for 8-48 hours. I usually like to rinse my bones with vinegar to minimize the strong bony taste.

  • Place bones in a large stockpot and cover with water.
  • Roughly chop the vegetables and add them to the stockpot. Bring to a rolling boil and then lower to a simmer.
  • For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.
  • Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.
Recipe: Avocado Tuna Salad

Avocado Tuna Salad

By Recipes

A refreshing new approach to Tuna Salad.

Ingredients

3 small cans of tuna in oil, drained and flaked

1 English cucumber, sliced

2 large avocados, peeled, pitted & sliced

1 small/medium red onion, thinly sliced

½ small bunch of cilantro (1/4 cup chopped)

2 Tbsp lemon juice, freshly squeezed

2 Tbsp extra virgin olive oil

1 tsp sea salt, or to taste

⅛ tsp black pepper

In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and ¼ cup cilantro

Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt, and ⅛ tsp black pepper.

Toss to combine and serve.

Oatmeal Cookies

Low-Guilt Oatmeal Cookies

By Recipes

Ingredients

1 cup creamy peanut butter

2 tablespoons maple syrup

4 tablespoons light brown sugar lightly packed

1/2 cup + 2 tablespoons old-fashioned oats

1/8 teaspoon salt

1 teaspoon baking soda

1/2 teaspoon vanilla extract

1 large egg

1/4 cup dark chocolate chips

1/4 cup walnut or cashew pieces

Preheat oven to 350°F.

In a medium-sized bowl stir together the peanut butter, maple syrup, and brown sugar.

Add in the oats, salt, baking soda, and vanilla extract. Stir well.

In a separate bowl lightly beat the egg and then add it to the mixture.

Stir in dark chocolate chips and nut pieces

Continue stirring until combined and then use a cookie scoop to scoop out the dough.

Place onto a cookie sheet and bake for 8-10 minutes.

Remove and allow to cool completely.

Protein Nuggets

By Recipes

Ingredients

3 Tablespoons nut butter

3 Tablespoons banana flour

3 Tablespoons Agave

3 Tablespoons Coconut oil

1 1/2 Tablespoons Cocoa Powder

Put all ingredients in a bowl and mix.  Form into small balls with your hands and roll them in shredded coconut.  Put in refrigerator for 15 minutes & enjoy.

Chia Seed Pudding Recipe

Chia Seed Pudding

By Recipes

Ingredients

6 tablespoons chia seeds

2 cups unsweetened coconut, almond or cashew milk

1/2 teaspoon vanilla extract

1 tablespoon maple syrup, honey or sweetener of choice (optional)

blueberries and strawberries, for topping

Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. Vegan, gluten-free, paleo and keto.

Makes 2 cups

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  3. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.

Recipe and photo from eating bird food.

Back to School Lunch Inspiration

Back to School Lunch Inspiration

By Nutrition, Recipes

Back to School Lunch Inspiration

It’s hard to believe that it’s back to school time! There are so many decisions when it comes to school lunch? Should we purchase or pack? If packing, what should we pack for our kids?

Kids have a lot of energy and don’t need foods with added sugars—the best sugars are those that occur naturally in fruits. Many of the pre-packed school lunches include juice, candy and cookies—filled with added sugar that kids just don’t need. You can help make better food choices for your children by packing your own lunches. But do not fear! It doesn’t need to be complicated—it can be simple and easy. Mix and match foods from each column to provide nutritious and well-balanced meals!

Fruits

  • Apples
  • Banana
  • Melon
  • Berries
  • Cuties
  • Peach/Plum

Vegetables

  • Carrots
  • Bell peppers
  • Avocado
  • Cauliflower florets
  • Broccoli florets
  • Baby tomatoes
  • Celery

Grains

  • Waffles
  • Pancakes
  • Granola
  • Sandwiches
  • Tortilla wraps
  • Cereal
  • Crackers
  • Healthy bars
  • Rice
  • Bagels

Proteins & Dairy

  • Nitrite-free/uncured deli meat

  • Mini meatballs

  • Nut & seed butters

  • Chicken wings

  • Cheese

  • Eggs

  • Tuna

  • Yogurt

Some healthy combinations include:

  • Bagel with cream cheese/cucumber/apple
  • Banana & peanut butter sandwich/yogurt/strawberries/crackers
  • Deli meat wrapped with pretzels/strawberries/crackers & cheese

Hydration

When it comes to hydration, water is the best way to go. Juice and milk tend to have too much added sugar. Plain water or hint water are great to keep active kids hydrated without adding too much unnecessary sugar into their diet.

Healthy Bars

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids
Chickpea & Quinoa Budha Bowl

Chickpea & Quinoa Budha Bowl

By Recipes

Ingredients

1 cup cooked quinoa

⅓ cup canned chickpeas, rinsed and drained

½ cup cucumber slices

½ cup cherry tomatoes, halved

¼ avocado, diced

3 tablespoons hummus

1 tablespoon finely chopped roasted red pepper

1 tablespoon lemon juice

1 tablespoon water, plus more if desired

1 teaspoon chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

A classic Buddha bowl with humus, quinoa, avocado and loads of veggies! Quick and easy to prepare and so good for your body.

  1. Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.
  2. Stir hummus, roasted red pepper, lemon juice and water in a bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper and stir to combine. Serve with the Buddha bowl.
Green Smoothie Recipe

Green Smoothie

By Recipes

Ingredients

1 medium ripe banana

1 cup fresh pineapple

3 large handful fresh spinach (washed)

1 cup plain Greek Yogurt

6 oz. water

1 tsp. coconut oil

This green smoothie is a cool and refreshing treat for these hot summer days!

Place all ingredients together in blender.
Blend and enjoy!

Avocado Brownie Bites

Avocado Brownie Bites

By Recipes

Ingredients

3 oz unsweetened dark chocolate bites

2 ripe avocados

2 tsp coconut, grapeseed, or avocado oil

2 eggs

1/2 cup stevia/ Monk fruit

1/2 cup almond meal

1/2 cup unsweetened cocoa powder

1/2 tsp baking soda

1/4 tsp sea salt

1 tsp vanilla

Directions

Preheat oven to 350ºF

Line a square brownie pan (24 cm x 24 cm) with parchment paper. Set aside.

In a small saucepan add the dark chocolate bites and oil. Bring to medium heat until fully melted.  Alternatively, mix both ingredients into a bowl and microwave on high for 30 seconds or until fully melted.

In your food processor add all brownie ingredients. Blend for 30 seconds to 1 minute.

Transfer the batter into the prepared square pan. Spread the batter evenly and bake for 25-30 minutes.

Cool for 10 minutes, then enjoy!

Summer Quinoa Salad

By Recipes

Ingredients

1 cup uncooked quinoa,
rinsed in a fine-mesh colander

2 cups water

1 can (15 ounces) chickpeas,
rinsed and drained

1 medium cucumber

1 medium red bell pepper ( chop)

¾ cup chopped red onion

1 cup finely chopped flat-leaf parsley

¼ cup olive oil

¼ cup lemon juice

2 cloves garlic, pressed or minced

½ teaspoon fine sea salt

Directions

In a large bowl, combine chickpeas, cucumber, bell pepper, onion and parsley.

Cook quinoa separately.

In a small bowl, combine the olive oil, lemon juice, garlic and salt. Whisk until blended, then set aside.

Once the quinoa is ready and cooled for 5-10 minutes; combine with the rest of the ingredients.